WOD Thursday February 25/10



With a partner complete 5 rounds of the following for time:

5 Deadlifts (255#/155#) - this should be heavy so scale up if needed
10 Burpees

While person A completes one round , person B holds a weight over their head (65#/45#). If person B lowers the weight from over their head you both must complete 10 additional burpees before continuing.


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Sandra said...

NASTY. . . . . . I'll take the filty fifty anytime over standing with weight over my head!!! . . . . . aurg!

Fantastic job everyone, no extra burpees!!!

Dawson said...

Only one group had to do burpees this morning. They shall remain nameless but here's a hint.. They are both massage therapists. Hahaha.